Thanksgiving is a wonderful time of the year, kicking off a season of food, family, football and a whole slew of festivities. However, for many, there may also be feelings of sadness and anxiety, of stress and overwhelm. It can be easy to get swept up in the day-to-day tasks associated with the season, and forget what the holiday was founded upon: gratitude.
In recent years, there have been hundreds of studies documenting the social, physical, and psychological benefits of gratitude. Gratitude can make us happier, aid in good health, reduce anxiety and depression, strengthen relationships, foster deeper community connections and help us to sleep better. Gratitude is a way for us to appreciate what we have instead of always reaching for something new. Gratitude helps us to refocus on what we have, rather than what we do not have and can be a powerful “tool” during the holidays.
Could gratitude be the key to happiness? Many religious leaders and scientists think so.
What is gratitude, exactly? According to Robert Emmons, the world’s leading scientific expert on gratitude, “it’s an affirmation of goodness. We affirm that there are good things in the world, gifts and benefits we’ve received.” So, this year, let’s focus on giving thanks in the purest way possible, by cultivating a culture of gratitude.
Here are five ways to cultivate gratitude.
Vow not to complain. Negative thoughts and actions are energy suckers and, by nature, lead you to be unappreciative of the positives in your life. When you vow not to complain, it helps you to focus on what is positive, rather than the negative.
Keep a gratitude journal. Document one or more things you are grateful for every day on a piece of paper. In Arianna Huffington’s book Thrive, she says, “According to a study by researchers from the University of Minnesota and the University of Florida, having participants write down a list of positive events at the close of a day — and why the events made them happy — lowered their self-reported stress levels and gave them a greater sense of calm at night.”
Practice humility. Gratitude requires humility, defined in the dictionary as “modest and respectful.” There can be no authenticity without humility.
Be complimentary. Giving compliments daily can be a wonderfully uplifting experience. Even something as simple as “I love your shirt,” can help to cultivate gratitude. Giving thank you notes is another way.
Be giving of your time. Donations are always a welcomed gift, and when you can also physically give of your time, you’ll gain greater appreciation for the organization. Beyond organizations, give your time to the people around you as well. It can be as simple as helping an elderly person at the grocery store, or vowing off electronics when visiting a member of your family. Face-to-face time is a precious commodity and one that shows your gratitude for the company of the people around you.
We are fortunate in this country with opportunities —ones not afforded to much of the world—to put into practice the ideals our country was initially founded upon. Giving thanks for the chance to lift the spirits of those around us, to practice gratefulness, is the true spirit of Thanksgiving. With gratitude, people acknowledge the goodness in their lives. Gratitude can also help people connect to something larger than themselves as individuals — whether to other people, nature, or a higher power.
How do you express your gratitude?